Comparing Nutrients in 5 ounces Tomato Juice with Salt VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Avocados	5%	76%	19%

Macro Nutrients

	Tomato Juice with Salt	Avocados	Recommended Dietary Allowance
Energy	0.83% 24kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	9.3% 12g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	1.3% 0.94g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.6% 1.9g	0.23% 0.17g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.77g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.085g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	25% 9.5g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Avocados	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.1% 28.3μg	28.7% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	15.7% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	19.6% 2.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Avocados	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.8μg	0.25% 9.92μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.9% 0.55mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	8.75% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.85% 27mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	20.2% 687mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Avocados per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Juice with Salt versus 5 oz of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Juice with Salt vs Avocados:

• 5 ounces of Tomato Juice with Salt have 3.3 times more Vitamin A, 1.5 times more Vitamin B1 and 7 times more Vitamin C than Avocados.
• While 5 oz of Raw Avocados contain 1.7 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B6, 4.1 times more Vitamin B9, 6.5 times more Vitamin E and 9.1 times more Vitamin K than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 5 ounces of Avocados have insufficient amounts of Vitamin A
• Both Canned Tomato Juice with Salt as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Juice with Salt vs Avocados:

• 5 ounces of Tomato Juice with Salt have 36.1 times more Sodium and 1.3 times more Water than Avocados.
• While 5 oz of Raw Avocados contain 4.5 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 2.7 times more Phosphorus, 2.2 times more Potassium and 5.8 times more Zinc than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Canned Tomato Juice with Salt as well as Raw Avocados lack sufficient amounts of Calcium, Fluoride and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Juice with Salt have 3.9 times more Sugars than Avocados.
• While 5 oz of Raw Avocados contain 9.4 times more Energy, 50.6 times more Fat, 111.9 times more Saturated Fat, 25 times more Omega 3, 76.1 times more Omega 6, 2.4 times more Carbohydrate, 16.8 times more Fiber and 2.4 times more Protein than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein